Aisle-by-Aisle Ways to Save on Eating Healthier at the Grocery Store

Saving money on groceries doesn’t mean you have to sacrifice your well-being. There are lots of ways to save on food that is good for you. Whether you’re shopping in the store or ordering groceries for pick up, here’s what to look for in every aisle.

Produce

You’ve been hearing this since you were little. Eat lots of fresh fruits and veggies. Now let us tell you how to do this on a budget.

It pays to shop for produce that’s in season: Strawberries in the summer, butternut squash in the fall, for example. To find out what has just been picked so you can save, look at this seasonal produce chart.

When you do find a good price on your favorite fruits and vegetables, it can be tempting to stock up. But this can backfire if you don’t eat them before they go bad. You can freeze most raw vegetables, and frozen bananas and berries work well in smoothies. Keep an eye on them and pop them in the freezer if they start going bad. Learn more freezing tips here.

In addition, canned and frozen fruits and vegetables last much longer than fresh — and they’re just as good for you, with a few guidelines. Look for fruit with no added sugar or sweeteners — the can or jar should be packaged in 100% juice.

For vegetables, look for low- or no-sodium varieties and packages without added sauces or butter. You can always add your own seasonings at home, and chances are, you’ll use a smaller amount of salt and fat.

Bonus: Canned or frozen produce can also help you stretch out your time between shops so you go to the grocery store less often, avoiding impulse buys.

Dairy and Dairy Alternatives

Whether you drink cow’s milk, almond milk, or another dairy alternative, you can save when you choose the lower-priced store brand — it’s usually the same ingredients as the well-known brand with a store’s label on it. (And it’s not just milk: lots of store brand products are made by the big-name manufacturers.)

Did you know you can also freeze any type of milk? Freezing milk you buy on sale can help you stretch your budget, not to mention save a trip to the store.

Before freezing, transfer milk to an airtight, freezer-safe container and then thaw it in the refrigerator to minimize the risk of bacterial growth. Most milk will separate and become grainy when frozen, so you’ll need to shake the container to mix it before you use it. Get more how-tos here.

As for freezing cheese, fresh cheeses like goat, feta, ricotta, and cottage cheese tend to be lower in fat and cholesterol than hard cheeses like cheddar, Swiss, and Parmesan — you can see if it’s low-fat on the label. You can also freeze hard cheeses but be sure to shred them first and pay attention to expiration dates.

Meat, Seafood, and Other Proteins

Knowing the best time to shop can help you save big in the meat and seafood departments. Store managers usually start reducing prices on these items mid-week to make room for fresher cuts in time for the weekend, when more people shop for groceries. Markdowns also happen later in the day, around dinner time.

Bone-in chicken is usually cheaper because you’re not paying the butcher to remove bones for you. But for rib-eye steak or pork ribs, you’re paying more per pound for a smaller amount of meat. Bottom line: your store’s butcher can help you figure out the most affordable option for the meal you’re planning.

Frozen seafood like shrimp, scallops, and crab is often less expensive than fresh — and more readily available. If you’re tired of canned clams or tuna, consider trying recipes featuring sardines. They’re inexpensive and include heart-healthy omega-3 fatty acids and vitamin D.

Meatless Monday can help you save money and eat healthily. Not only do you spend less on ingredients, you eat low-fat, nutrient-rich plant-based proteins like beans and legumes. Delicious meals like black bean burritos, red beans and rice, beans and greens soup — there’s no end to the possibilities.

Bread, Pasta, and Grains

While white rice and pasta are budget-friendly grain options, it’s a good idea to include plenty of healthy whole grains in your diet. Look for breads labeled 100% whole wheat. Brown rice, bulgur, and buckwheat are considered whole grains.

Grains are also an affordable way to stretch your meals, especially when you buy in larger packages. To be sure you’re getting a deal, compare the unit price on the shelf below the food, which typically shows the food package’s cost per pound, quart, or other unit of weight or volume.

Storage is important to keep grains from getting spoiled, especially if you’re buying in bulk. To keep any bugs out — they especially like rice — be sure to store your grains in airtight containers made of metal, plastic, or glass. Weevils and other bugs can chew their way through plastic bags and cardboard boxes.

Oatmeal is another wonderful whole grain. Plain oats — steel cut, rolled, or quick-cooking — are much cheaper, healthier options than those pre-flavored packets. Add your own fruit or nuts, even a bit of natural sweetener, at home to up the nutrition factor.

One Last Tip: Make It Yourself

When you’re trying to eat healthier on a budget, knowing what NOT to buy is just as important as knowing what to buy. As much as possible, stick to a list of fresh ingredients you can use to prepare your own meals. It’s almost always cheaper — and better for you — than ready-made, pre-packaged options.